WOD

Sun, Dec 7 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Gymversary: Aaron D(4)

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20251207

Pullup class 2025 1207

❄️ Blizzard of Burpees ❄️

CrossFit 20251207

(Rounds)
WARM-UP:
200m walk
3 sets:
:30 single-unders
15 banded good-mornings
10 PVC passthroughs
10 overhead squats
:15 handstand hold

SKILL:
8 rounds:
:20 triple-unders
:20 rest

WOD MOVEMENT REVIEW & WARM-UP:
Power snatch

3 sets:
3 power snatches
– Quickly cycle touch-and-go reps

PARTNER WOD SUNDAY! AMRAP x 15mins
Rx:
STIMULUS Complete the round of 15+
10 shuttle runs
3 power snatches (135/95)
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back

MODIFICATIONS:
-Shuttle run, modify distance to ensure a quick pace each round, e.g., 8, 6
-Power snatches, modify weight first - light enough to do 3-5 reps unbroken, then movement, e.g., hang power snatches

STIMULUS NOTES:
Complete the round of 15+
Shuttle runs 1:00-1:30
Quick power snatch singles
Built-in rest allows for a quick pace

STRETCHING:
1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings

1^st	7.65	Coach A Sun, Dec 7, 2025 Coach B Sun, Dec 7, 2025
1^st	7.7	Edouard Sun, Dec 7, 2025 Nick Sun, Dec 7, 2025

Nick	7.7	M
Edouard	7.7	M
Coach B	7.65	M
Coach A	7.65	M